The repetitions to gain muscle are not a magic formula, it depends on certain factors, but we can also make an estimate and take full advantage of it.
This is the million dollar question, what if? We all want to know how many repetitions it takes to gain muscle? And while the answer will depend on various factors, there are certain rules that we can use to arrive at an approximate calculation.
But first, know that the ideal rep range doesn't really exist. If you ask every athlete and every coach, they will tell you something completely different. Even so, you can find the best formula to apply to yourself in your training routine.
What is needed to achieve muscle hypertrophy?
Before talking about repetitions to gain muscle, we will get a little technical so that you can understand how our body works, and more specifically our muscles.
If your goal is to generate the famous hypertrophy, then you should know that for this you will need to combine:
1.Mechanical stress
The muscle is strengthened when you "force" it to overcome a certain resistance, or rather, to apply an amount of force.
2.Metabolic stress
This requires accumulation of lactate, inflammation, lack of oxygen. Don't worry, it's not something bad for your muscles (although it seems that way), but what they need to grow.
Repetitions to gain muscle: how many do I do?
This is where you are waiting for us to give you the magic formula. But unfortunately, you won't get it that easily. It is that, as we said at the beginning, there are different factors to take into account to gain muscle.
Broadly speaking, we could say that there are three types of repetitions such as low, intermediate and high. Each one will serve, for example, according to the objective that we have predetermined. Likewise, it can be used to gain more experience in the training we do and, of course, for the exercise we develop:
1. High repetitions -15 or more-
We start with the elevated ones because they are usually the first ones that are "taught" in the gym. It is that they serve when we are lifting little weight or even when we do not add load to the exercises.
When we do high repetitions, the fast-twitch muscle fibers -type 2- do not have enough weight to activate. So, they are usually chosen to be able to increase muscular resistance and in cases of people who are not looking for muscular hypertrophy.
2. Moderate repetitions -between 8 and 12-
In this case, the series lasts more seconds and the body begins to "trust" the glycolytic energy system, that is, the one that forms lactic acid that allows muscle fibers to break down and then new muscle tissue to be produced.
When lactic acid accumulates, the levels of anabolic hormones increase, including growth and muscle development -the famous testosterone-. When moderate repetitions are combined with a good weight it also produces muscle pumps, due to the pooling of blood.
3.Low repetitions -less than 5-
If you see those who are "super marked" in the gym, you will realize that they do exercises with a lot of weight and very few repetitions. Here, the important thing is to take the muscular capacity to the extreme.
Of course, not everything is perfect in this type of repetitions, since the stimulation of the muscle fiber and the growth is related to the time that the muscle is under tension. Therefore, if the exercise has an interval of up to 15 seconds, strength will be developed, but greater hypertrophy will not be achieved.
As a summary, we could say that the best rep range to gain muscle is the intermediate type. Doing between 8 and 12 repetitions for each exercise is the best way to build muscle, as well as increase hormonal response and have the time to cause the muscle damage necessary to work under pressure.
It is also important to know that genetics, goals and the fact that "every body is different" can greatly alter these formulas. That is why we cannot know for sure how many repetitions we need to gain muscle. In short, what works for one person may not be as effective for another and vice versa.
The best way to gain muscle and comply with the routine is to see the changes in our body, how we feel, how much weight we can lift and always follow the instructions of a qualified trainer. There are no magic solutions!
If you liked our guide on these Tips & ideas on right techniques to gain muscle fast, share it on social media or leave us a comment.
0 Comments